5 Tips to Keep You Healthy, Safe and Moving Optimally This Weekend

The weekend is here, which means more time to get out and get those muscles moving! As you head into the weekend, make sure you are staying safe and taking the precautions you need to avoid injury. Below are 5 tips our physical therapists recommend to avoid injury and keep you doing the things you love without pain: 

1. Warm Up

   Allowing yourself 10-15 minutes for a dynamic warm up wakes up your joints and increases blood flow to your muscles before an activity. Include a variety of movements so that you cover multiple muscle groups. Some good examples of dynamic warm-up exercises include: light jogging, skipping, hip circles, shoulder circles, lunges, and lateral side stepping. 

2. Listen to Your Body

   It is important to listen to your body and know your limits. Powering through discomfort can lead to greater risk of injury and threaten your ability to continue to participate in your activity. If you suspect injury, schedule an appointment with a medical professional, such as your physical therapist. 

3. Build Up Your Activity Level Slowly

   As you make the transition from summer sports to winter activity, it is important to realize you may be using new muscle groups that have been dormant. Allow yourself time to build muscle strength and endurance appropriately before fully jumping into a new activity. 

4. Fine Tune Your Technique

   When performing repetitive activity (such as motions used in golf or tennis) with poor technique, you are feeding improper muscle firing patterns and drastically increasing your risk for injury. Check in with your coach or physical therapist to fine tune your form and ensure you are performing optimally for your sport. 

5. Stretch Following Activity 

   Research suggests that static stretching before your exercise may not be beneficial, but stretching after activity while your muscles are warm can help to decrease soreness and help with your overall recovery. 

If you have concerns, would like an individualized warm up and cool down routine, or have injured yourself and need further help returning to what you love, contact the experts at CompassPT.

Older Adults Can Improve Physical Function

People often associate aging with physical decline and indeed, on average, the strength of people in their 80s is about 40% less than that of people in their 20s. With this loss of strength comes an increased risk of osteopenia, osteoporosis, falls and injury, as well as more difficulty performing daily routines. This can lead to a loss of interest in all activities and can lead to serious decline in function. Research, however, suggests that improvements in physical function are possible well into older adulthood.

It’s never too late to build the strength you need to live your best life. PT can help you design a program that’s right for you.

In a 2009 review of 121 trials, including 6700 participants with a mean age of 60 or over, progressive resistance strength training exercises were found to improve physical function in older adults, including physical disability, some functional limitations (balance, gait speed and climbing stairs for example), and muscle weakness.

Sarcopenia, a decrease in the amount and quality of muscle, is a major contributor to frailty that can be prevented or treated with appropriate physical activity. This condition can occur in people of any age due to trauma, disease, persistent pain, or a reduction in physical activity. People who have more than one chronic health condition at midlife — such as high blood pressure, diabetes, heart disease, or stroke — are also more likely to become frail as they age.

Physical therapists help individuals with frailty restore their overall mobility, so they can return to desired activities. Regardless of your age, contact the experts at CompassPT to improve your quality of life today and well into the future. 

For more information. visit:

https://www.choosept.com/didyouknow/detail/older-adults-can-improve-physical-function

https://www.choosept.com/symptomsconditionsdetail/physical-therapy-guide-to-sarcopenia-frailty#.VctBsHFViko

Progressive resistance strength training for improving physical function in older adults – July 2009

How Much Physical Activity Do Kids Need

Prior to the pandemic, diseases that in the past had only been seen in adults were already on the rise in children. Things like obesity, type 2 diabetes and high blood pressure were being seen more frequently in younger populations. We knew then that one of the best ways to combat the rise of these diseases was to make sure kids were getting enough physical activity. Unfortunately social distancing, schooling at home and limited sporting activities for kids have made this an even bigger challenge. The good news is we live in a land full of possibility and, with a little planning and a lot of creativity, most kids (and adults) can get the exercise they need right in their own home or backyard.

A little imagination is often enough to get kids moving!

The Department of Health and Human Services has developed guidelines recommending that youth ages 6-17 participate in 60 minutes or more of physical activity 7 days/ week. This is total activity time, so 1 hour, two 30 minute sessions, or 4 sessions of 15 minutes each in a day would all satisfy this recommendation. Most of this activity should be at either moderate or vigorous intensity.

An easy way to distinguish vigorous vs moderate intensity exercise is:

• Moderate intensity allows you to talk but not sing during or right after activity

• Vigorous intensity allows you to say only a few words at a time

If you can carry on a conversation, you likely need to pick up the pace.

As part of the 60 minutes daily, it is recommended that children participate in both muscle strengthening activities and bone strengthening activities 3 days/wk. Some activities that would fit into these categories include:

Muscle Strengthening Activities

• Games like tug of war 

• Climbing playground equipment

• Push ups, pull ups, or sit ups

• Activities like crab walking, bear walking, or wheelbarrow with a partner

Bone Strengthening Activities

• Hopscotch

• Jumping rope

• Skipping

• Sports that include jumping like basketball or volleyball

To get and keep kids participating, physical activity should be fun and incorporated into playful activities that are age appropriate. That being said, household chores such as carrying laundry up the stairs and raking leaves can be another source of exercise.

While we wait for the benefits of physical education in school and extracurricular activities to resume, take advantage of this time to connect with your kids and get the whole family fit. Walking the dog, going on a scavenger hunt in the neighborhood or having a Wii dance party are great opportunities to also talk with each other, explore nature and laugh together.

If being physically active is not something you naturally gravitate toward or you have questions about what is age-appropriate, the movement experts at CompassPT can be a great resource. They can also design conditioning programs to get you and your child ready for a new activity and help you recover fully from an injury.

Kids are extremely resilient and heal quickly. However, the body often compensates in a variety of ways to keep you moving. These compensations are helpful today, but can lead to long-term problems if left unaddressed. A Movement Assessment by your physical therapist can identify weaknesses before they become major rehab problems. Our highly skilled PTs look at the whole picture and design plans to address all underlying conditions and get you functioning at your best.

For more information check out:

https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf#page=46

https://www.cdc.gov/healthyschools/physicalactivity/facts.htm

and call us @ 541-728-0974

Adapted from the APTA’s Private Practice Section, June 2018

Overcome Barriers to Being Active with Physical Therapy

According to the Department of Health and Human Services' Facts & Statistics on physical activity, more than 80% of American adults do not get enough physical activity despite the proven benefits, such as a reduced risk of some cancers and chronic diseases, as well as improved bone health, cognitive function, weight control, and quality of life. As a result, half of adults — 117 million people — have one or more chronic diseases. The good news is that regular physical activity can help prevent and improve many chronic conditions.

Barriers to movement and physical activity can be small or large, real or perceived. Whatever barriers may be preventing you from enjoying the many important health benefits of physical activity, physical therapists will partner with you to create a safe and effective program to get you moving.

Physical therapists are movement experts who improve quality of life through hands-on care, patient education and prescribed movement. Using the latest evidence, PTs design physical activity plans for people of all ages and abilities specific to your needs, challenges and goals. They teamup with physical therapist assistants and collaborate with other members of your health care team to maximize your movement and empower you to be an active participant in your care.

Thanks to Oregon’s Direct Access provision, you can contact a physical therapist directly for an evaluation and, in most cases, it will be covered by your insurance. The Patient Care Coordinators at Compass Physical Therapy are here to help you navigate your insurance benefits, and our top-notch PTs will help you overcome barriers to your physical activity. Want more info on how we can help you overcome physical and mental barriers like:

• It's too late to start, I'm too old, or I've been physically inactive for a long time,

• I have a chronic disease, condition or disability or It hurts when I …

• I don't have time or I don't have access to a gym or equipment,

• or others?

Give the movement experts at CompassPT a call and check out:

11 Barriers to Physical Activity, and How to Overcome Them

It’s time to get moving Central Oregon!

Exercise and Your Mood

Exercise has great benefits for your physical health - it can strengthen your muscles, improve your cardiovascular system, and reduce your risk of diseases like stroke and diabetes. But, did you know that exercise can have benefits for your mental health too?

Why exercise lifts your mood

Exercise causes your brain to release chemicals including endorphins, adrenaline, serotonin and dopamine. These chemicals all work together to make you feel good. In addition to the chemical changes in your brain, exercising can lead to a feeling of accomplishment and relaxation of your muscles, also helping you feel good. 

Exercise and depression

Exercise on its own is not a cure for depression, but research has shown it can be as effective as medication for mild to moderate depression. In fact, the most commonly prescribed antidepressants are SSRI drugs, which work by increasing the amount of serotonin in your system. As mentioned above, exercise also increases the amount of serotonin in your system, so the effect on depression shouldn’t be a surprise. 

Make time for yourself

Many people believe they are “too busy” for exercise. Being “too busy” for something really just means that you’re prioritizing something else above it. By placing exercise high on your priority list, you’re prioritizing yourself. This is a great way to help boost your mood and your confidence, because you’re taking a portion of your day for yourself.

Choose physical activity you enjoy

While any physical activity will help release endorphins and serotonin, choosing something you enjoy can help boost your mood even further. In addition, by using physical activity that’s fun for you, you’ll be more likely to be consistent. Consistently exercising is important for getting the most benefit out of it. 

Let the expert CompassPT Crew help design and motivate you to keep a fitness routine that is just right for you.

Courtesy of American Physical Therapy Association, Private Practice Section, March 1, 2019

9 Things Your Physical Therapist Wants You To Know About Aging Well

We can't stop time. But with the right type and amount of physical activity, we can help stave off many age-related health problems and live life to its fullest. Regular physical activity can benefit your physical, mental and social health, and prevent or improve many chronic conditions, such as heart disease, diabetes, obesity, depression and some cancers.

Physical therapists are movement experts who improve quality of life through hands-on care, patient education and prescribed movement.

Here are 9 things physical therapists want you to know to age well:

1. Chronic pain doesn't have to be the boss of you.

According to the Centers for Disease Control and Prevention (CDC) in 2016, an estimated 20.4% (50 million) US adults experienced chronic pain, contributing to indirect medical costs, lost work time, and wages. Physical therapist-supervised exercise, mobility and pain management treatment plans can ease pain while moving and at rest, improving your overall quality of life.

2. You can get stronger when you're older.

Research shows improvements in strength and physical function are possible in your 60s, 70s and even 80s and older, with an appropriate exercise program. Progressive resistance training, in which muscles are exercised against resistance that gets more difficult as strength improves, has been shown to prevent frailty.

3. You may not need surgery or medication. 

Physical therapy can improve many conditions without the use of medication and can even postpone or eliminate the need for surgery. For example, low back pain is often over treated with surgery and medications despite a wealth of evidence demonstrating that physical therapy can be an effective alternative—and with much less risk. More importantly, pain medications and anti-inflammatories only mask the problem, not cure it, and can become addictive and have other side-effects. PTs use a variety of tools to not only relieve your symptoms but also improve, and often remove, the root of the problem. Surgery also doesn’t eliminate the need for physical therapy as tissues often benefit from physical rehab to heal and return to full function.

4. You can lower your risk of diabetes with exercise.

Nearly 30 million Americans have diabetes, and only 21 million know they have it. Obesity and physical inactivity can put you at risk for this disease. But a regular appropriate physical activity routine is one of the best ways to prevent and manage type 2 diabetes.

5. Exercise can help you avoid falls—and keep your independence.

About 1 in 4 US older adults fall each year. Despite this statistic, falling is not a normal part of aging and you can reduce your risk of falls. A physical therapist can help assess your risk, design a personalized prevention plan to include exercises and balance training, address underlying medical conditions, and more.

6. Your bones want you to exercise.

Osteoporosis or weak bones affects more than half of Americans over the age of 50. Exercises that keep you on your feet like walking, jogging or dancing, and resistance exercises, such as weightlifting, can improve bone strength or reduce bone loss.

7. Your heart wants you to exercise.

Heart disease is the number 1 cause of death in the US. Exercise is one of the top ways of preventing it and other cardiovascular diseases. Research shows that if you already have heart disease, appropriate exercise can improve your health.

8. Your brain wants you to exercise.

Physically active people—even later in life—are less likely to develop memory problems or Alzheimer's disease, a condition affecting more than 40% of people over the age of 85.

9. You don't "just have to live with it.”

Whether it’s a sore back, stiff neck, dizziness, or a continual nagging feeling ever since a fall, surgery or pregnancy, chances are there is something the muscle-bone-&-soft-tissue experts at Compass Physical Therapy can do to help. Their advanced training in manual therapies and various movement techniques can often help even the most chronic conditions.

Call for your complete movement assessment today.

Adapted from ChoosePT provided by the American Physical Therapy Association

Rest Is Key to Staying Active

Sleep is just as important as being active and it’s challenging to do one well without the other. The physical therapists at Compass Physical Therapy specialize in looking at the whole picture. So while we’re here to help you get and stay active this November, we’re also here to help you sleep better. Check out these tips from the APTA’s ChoosePT website:

10 Habits for Better Sleep

Sleep is an essential part of our well-being and plays an important role in healing, muscle recovery and memory. Adults should get seven or more hours of sleep a night. School-aged children and teenagers need eight to 11 hours. Regardless of age, everyone should get a minimum of seven or more hours of sleep each night.

Physical therapy may be just what you need to wake up ready for any of Central Oregon’s great activities.

Managing your sleep is key to your overall health. Not getting enough sleep can be a problem and can contribute to the development of chronic pain. It also may worsen anxiety or depression symptoms. So, what should you do if you are not getting enough sleep?

Sleep can be altered for several reasons, but there are many things that you can control when it comes to sleep. Risk factors for short sleep spans include obesity, physical inactivity, daily smoking and too much alcohol use. If you have difficulty getting comfortable at night, a physical therapist can help you with positioning.

Good sleep hygiene (the practice of healthy behaviors you can do to affect your sleep routine) is a great place to start. Healthy sleep requires your effort throughout the day, as well as before bedtime.

Try these sleep hygiene tips to improve the quality of your sleep:

During the day

1. Do more physical activity.

Staying active helps in getting restful sleep. Once cleared by a healthcare provider, try to get 150 minutes of moderate exercise each week. A physical therapist can help you find the right exercises for your needs and abilities.

2. Increase your exposure to light.

The lack of Vitamin D is linked to a higher risk of sleep disorders. Consider increasing your exposure to light during the day.

3. Avoid long napping.

As an adult, if you take naps, keep them to 20 minutes or less.

4. Don’t smoke.

If you are a smoker, stop smoking two to three hours before going to sleep.

5. Limit alcohol.

If you drink alcohol, do so sparingly.

6. Avoid caffeine after midday.

Caffeine is a stimulant that can make you more alert and limit restfulness. It is also a diuretic that can increase your need to urinate at night.

Before bed

7. Get enough sleep.

Set a bedtime that will allow seven or more hours of sleep.

8. Keep a sleep schedule.

Wake up and go to bed at the same time every day.

9. Set the temperature.

According to the National Sleep Foundation, somewhere around 65 degrees makes for the best sleep. Assure that the temperature is right for you and that you have the necessary blankets and pillows for your comfort.

10. Create a relaxing bedtime routine.

This may include dimming the lights, avoiding the use of technology and reducing noises. Using meditation or soft relaxing sounds can help prepare you for sleep. Taking a few minutes to write down all the things your are grateful for can also put you in the right stay of mind for a peaceful night’s rest.

Keep in mind some medications may change how well you sleep. Talk to your doctor or pharmacist about timing your medications to promote a balance of sleep and wakefulness.

If sleep remains difficult, keep a sleep diary to learn more about your sleep patterns and discuss it with your physical therapist. A PT also can help you if you experience pain or discomfort that limits your movements or disturbs your sleep. Learning the right exercises and positions may also be helpful for you. Check out the guide below and consult the experts at CompassPT for solutions specific for you.

Top 10 Benefits of Physical Activity

Most Americans do not move enough. The good news is that regular physical activity is one of the easiest ways to reduce your risk for chronic disease and improve your quality of life.

Make physical activity a priority to:

1. Improve your memory and brain function (all age groups).

2. Protect against many chronic diseases.

3. Aid in weight management.

4. Lower blood pressure and improve heart health.

5. Improve your quality of sleep.

6. Reduce feelings of anxiety and depression.

7. Combat cancer-related fatigue.

8. Improve joint pain and stiffness.

9. Maintain muscle strength and balance.

10. Increase life span.

Physical therapists are movement experts who improve quality of life through hands-on care, patient education and prescribed movement. We treat people of all ages and abilities and empower you to take an active part in your care. After a thorough evaluation of your history and current abilities, your PT will create a treatment plan for your specific needs and goals. Team up with the CompassPT Crew today conveniently located in Bend’s mid-town area.

Let’s Get Active Central Oregon!

Wow! How blessed we are to still have such beautiful weather, gorgeous sunrises and sunsets, and an abundance of ways and places to get fit and stay active here in Central Oregon this November. Regular physical activity is one of the most important things you can do for your health, especially during these challenging times of social distancing and political unrest. Smart, structured movement benefits your physical, mental and social health and can prevent or improve many chronic conditions such as heart disease, diabetes, obesity, depression and some cancers (Top 10 Benefits of Physical Activity).

Unfortunately, more than 80% of adults and adolescents do not get enough exercise. Whatever barriers may be preventing you from enjoying the many important health benefits of physical activity, your PT will partner with you to create a safe and effective program to get you moving.

The good news is that you don’t have to spend hours at the gym or purchase expensive equipment to meet the recommended physical activity guidelines. What’s important is to find leisure-time physical activities that you enjoy and do them regularly. New to Bend or looking for something out of your normal routine? Check out all there is to do in Bend.

If pain or a condition limits your ability to participate in activities you enjoy—or you want to reduce your risk for chronic diseases, enhance your fitness, and prevent injuries—consider adding a physical therapist to your health care team. Click here for 9 things your physical therapist wants you to know about aging well.

The physical therapists at CompassPT are movement experts who improve quality of life through hands-on care, patient education and fun/functional movement. Call to schedule your movement assessment today @ 541-728-0974.

This is just a glimpse of the information we’ll be sharing and the blessings we’ll be counting in November. (Did you know that expressing gratitude can improve your physical health? Research has shown people who exhibit gratitude report fewer aches and pains, a general feeling of health, more regular exercise, and more frequent checkups with their doctor than those who don’t.) So follow us on Facebook and Instagram for regular updates and remember—It’s never too late to get moving or count your blessings!

Choose more movement. Choose better health. Choose physical therapy.

Reflections of Gratitude 2020 November Newsletter

There is always, always something to be grateful for

Some things boldly announce their brilliance, while others require us to look closely to find the blessing, to see the beauty. As we reflect on the year of 2020, it would be easy to sum it up as a rough year. But here at Compass Physical Therapy, we specialize in looking at things a little differently, searching for the solutions in spite of the size of the problem, taking a broad look at all the pieces and how we can put them together in their best light. So this year, we are especially grateful for: 

• The bold resilience of our CompassPT Team who

  • have hung in there and made it possible to stay open, 

  • learned to wear masks and still connect and laugh with patients, and 

  • continue to practice the finest tried and true techniques of PT while learning new ways to support the healing and growth of our community.

• The blessings of our flexible and determined patients who work with us not only for their own health and well-being, but for ours and our community’s too by:

  • following the guidelines, 

  • keeping us informed of their health, and 

  • trying new avenues of healing such as telehealth and phone consultations.

• The beauty of our family and friends who love and support us so that we can continue to come to work and serve our community day after day.

Thank you also to all of you who have been patient as we work out the kinks of our new E-newsletter. Our primary goal is to provide quality physical therapy in the clinic, but we look forward to also connecting with you on our blog, Facebook and/or Instagram this month.   

Here are some of the topics we are sharing to get you active and brighten your days this November:

Let’s Get Active Central Oregon!—Regardless of your age or ability, there is something for you here

Rest Is Key to Staying Active

Exercise and Your Mood

Activity Guidelines and Info for Oregonians of All Ages

The Health Benefits of Being Thankful

Plus a tribute to some of our favorite veterans and a Thanksgiving full of blessings from a year filled with abundant opportunities to reflect, learn and thrive. 

In great appreciation,
Tom, Rhonda and the CompassPT Crew

Happy Halloween

Trick or Treat during a pandemic? Yes, if we’re talking physical therapy for kids. The movement experts at CompassPT love helping kids do all the tricks they need and keep doing all the treats they love. Visit our blog throughout November for tips to keep the whole family active and fit. 

In the meantime, here are some fun ideas from our staff for a safe Halloween, Friday family fun night, cold weekend indoors, Wacky Wednesday…you get the idea. Truth is few of us really need more candy but who couldn’t benefit from some connection with the ones we love.

Dare to be a kid again today:

• Create an obstacle course throughout your house or backyard

• Skip, run, jump, tiptoe, grapevine through your neighborhood or park--How many ways can you walk? Dress-up just for fun

• Red Light/Green Light in place:
  —Green light—run as fast as you can in one spot,
  —Yellow light—how slow can you go (it actually takes more muscle control to
  move slowly) and, of course,
  —Red light—how fast can you stop in place and how long can you balance in
  that position? 

• The Floor is Lava--throw those pillows and cushions on the floor and let the adventure begin

• Discipline with love and action:
  —oops! Forgot to take out the trash? Now you get to take it out 3 times--take it out, bring it in, take it out, bring it in, take it out one more time--Third time’s the charm! Not only will they get the idea that you’re serious about the chore but they’ll get extra steps in too.
  —Said a snarky word?--Uh-oh, drop and give me 10 (pushups, sit-ups, etc).
  —One jumping jack or plank hold for every minute you’re late getting off your phone or video game. This goes for adults too!

• Dance Party--need we say more?

These are just a few suggestions and we encourage you to let your kids take the lead—get creative and active Central Oregon!

Five Reasons To Choose Physical Therapy Early for Pain Relief

If you experience an injury or develop the onset of pain, seeing a physical therapist early can help you address and manage your symptoms. Physical therapists are movement experts who improve quality of life through hands-on care, patient education and prescribed movement. A physical therapist can help you:

1. Get better safely and without fear of causing further injury.

2. Stay physically active and avoid the cost and potential risks of surgery and prescription opioids.

3. Recover as soon as possible.

4. Avoid other problems caused by changes your body makes to avoid pain.

5. Achieve your goals.

Acute Versus Chronic Pain

Acute pain—Typically, the first two to three weeks after an injury is called the acute phase. During this phase, it is easier to diagnose and treat pain.

Chronic pain—Pain lasting longer than three months is considered chronic. Identifying the cause of chronic pain is more complicated, and treating chronic pain takes longer.

A recent study, published in May 2020 in Archives of Physical Medicine and Rehabilitation, found that people who get physical therapy early after the onset of low back pain have much better results than those who wait. Other studies, such as an October 2015 article published in JAMA and a July 2020 article published in The Mental Health Clinician, have shown that early physical therapy improves disability and decreases pain and reduces the need for medication.

Seeing a physical therapist early in the acute phase of pain or injury often leads to the best results.

Five Benefits of Early Physical Therapy for Pain

1. Get Better Safely, Without Fear of Causing Further Injury

Pain may cause you to avoid activity for fear of causing more damage. After a thorough evaluation, your physical therapist will design a personalized plan of care based on your needs and goals to:

• Improve and manage your pain.

• Safely improve movement, function and quality of life.

• Recover from injury and prevent future injury.

Physical therapists often work with other members of your health care team to ensure the best possible care.

2. Stay Physically Active To Avoid the Cost and Potential Risk of Surgery and Prescription Opioids

When an injury or pain occurs, our body enters protection mode. Often, people in pain avoid moving altogether. But avoiding all activity can delay recovery and lead to new problems.

To recover from most causes of pain, it’s important to keep moving. An active lifestyle that is appropriate for your condition can help you manage symptoms and decrease or eliminate pain. A physical therapist will help you:

• Understand your pain.

• Set realistic expectations for recovery.

• Prescribe exercise specific to your condition, needs and goals.

A physical therapy program may help you avoid or delay surgery and can help you properly prepare for surgery, if required. Physical therapy also is recommended by the Centers for Disease Control and Prevention as a safe and effective alternative to opioids for the management of most non–cancer-related pain. A physical therapist can also help you understand the use of any medication that is best for your condition and show you safe ways to reduce your pain.

3. Recover as Soon as Possible

Those who seek care within two weeks of an injury or onset of pain may require less care. In addition to treating your pain, your physical therapist will help you better understand your symptoms and provide strategies to manage your pain and recovery, as soon as your condition allows.

4. Avoid Other Problems Caused by Chronic Pain

When pain lingers, we may develop new movement patterns to avoid it. As a result, you may develop additional issues that require more time and effort to treat and reverse. Problems that may develop include:

• Stiffness.

• Loss of strength and endurance.

• Increased sensitivity to and frequency of pain.

Seeing a physical therapist at the onset of pain may prevent it from becoming chronic.

5. Achieve Your Goals

Movement is crucial to your health, quality of life, and independence. For some people, pain makes movement a challenge. Your physical therapist can discuss your goals and work with you to develop a program to achieve them so you can get back to your desired activities or sport as soon as possible.

You can contact a physical therapist directly for an evaluation. Our Patient Care Coordinators are here to help you understand your insurance benefits and our PTs will help you determine if a visit to your physician is beneficial.

Choose PT During the Pandemic

Get PT First

Because of the closures of physician's offices, stoppages of elective surgeries, and social distancing guidelines resulting from COVID-19, many people with pain or joint issues have had appointments or surgeries delayed. If you're one of them and you haven't seen your physical therapist yet, here are some reasons why PT could be your best call:

Early PT leads to better outcomes

Studies have shown that people who receive PT sooner have better outcomes, lower costs, are less likely to have surgery, use opioids or have unnecessary testing. Because back pain is so common, there is a lot of outcome data from people with back pain. A study of 150,000 insurance claims published in Health Services Research, found that those who saw a physical therapist at the first point of care had an 89 percent lower probability of receiving an opioid prescription, a 28 percent lower probability of having advanced imaging services, and a 15 percent lower probability of an emergency department visit. Unfortunately, only 2% of people with back pain start with PT, and only 7% get to PT within 90 days.

Early PT saves money

The rising cost of healthcare is well known and early PT is something that has been shown to reduce costs without reducing the effectiveness of treatment. A study published in the Journal of Orthopaedic and Sports Physical Therapy showed that patients who obtained physical therapy via direct access had significantly lower medical costs—an average of $1,543 less per patient than those who chose referral from a physician. They also had significantly fewer visits and spent significantly fewer days in care.

Surgery may not be as effective as you think

Many patients look to surgery as the fix for their pain, but surgeries aren't always as effective as patients believe. A large study looking at worker’s comp patients with back pain found that people who have surgery have a 1 in 4 chance of having a repeat surgery, a 1 in 3 chance of a major complication, and a 1 in 3 chance of never returning to work again. Recent large studies of arthroscopic surgeries for meniscal tears have shown no difference in outcomes between people who have surgery and those who don't. Other procedures with questionable effectiveness include kyphoplasty, vertebroplasty and injections for nonspecific back pain.
So, if you were planning on seeing your PCP or a specialist for an orthopedic condition or pain and you haven't seen a PT yet, consider making PT your first stop. You could end up getting better faster for less money and you might avoid riskier treatments like opioids or surgery.

Courtesy of the May 2020 Private Practice Section, APTA

Resources for Your Best Life

National PT Month is almost over, but we’ll continue to share helpful information to keep you and your loved ones living your best life. Sign up for our E-newsletter or follow us on Facebook and Instagram.

Still wondering if PT is right for you?

Visit ChoosePT for a list of symptoms and conditions and how PT can help.

Know you need PT?

Call us today at (541)728-0974

5 Reasons You Need a PT to Coordinate Your Fitness Regimen

Physical therapists aren't just for people that are injured or have had surgery. Physical therapists can also help healthy people improve their fitness. Here are 5 reasons why you should consider seeing yours.

You Want a Baseline

When you see a physical therapist to improve your fitness, you'll get an assessment of your strength, range of motion, posture and movement patterns. This not only helps your physical therapist design a customized program just for you, it gives them a baseline to compare things to in the future should you start having pain or suffer an injury.

You Want Expert Guidance

Sure, other professionals could help with your fitness routine, but the fitness industry is not well regulated. Some certifications just require an online course and paying a fee. There are no licenses or other requirements to use many titles. Becoming a physical therapist requires at least a bachelor's degree and most PTs practicing today have a doctorate. Every PT has passed a national board exam and maintains a state license. That guarantees you that every physical therapist is a verified expert in human movement.

You Want to Prevent Injury

Physical therapists don't just work to heal injuries, they are also experts in preventing them. After a thorough assessment, a PT can help you design a program that will not only help you reach your fitness goals, but that can address any issues that increase your risk for injury.

You Want Unbiased Advice

Yoga instructors will want you to do yoga. Personal trainers will want you to come to their gym. Pilates instructors will want you to do Pilates. Strength coaches will want you to strength train. A physical therapist doesn't have a bias or vested interest as to what type of fitness regimen you choose. They are only interested in helping you reach your goals.

You Have a History

If you have some kind of history that affects your ability to exercise, a PT is the best person to help you design a fitness regimen. It doesn't matter if it's an old injury from athletics or work, back pain that comes up from time to time, COPD, arthritis or heart disease, a PT can help you safely work around it and meet your fitness goals.

The highly trained physical therapists at CompassPT provide guidance tailored to your personal goals, body type and fitness history, limiting your chances of injury and maximizing your success.

Courtesy of the September 2020 Private Practice Section, APTA

Is Inactivity Deconditioning You?

The weather was hot, the gym was closed, and you were relaxing - enjoying the lazy, hazy days of summer. Taking a day off here and there is no problem, but if you've been consistently missing your regular run, bike ride, or gym session and notice some aches and pains showing up, you might have the beginnings of deconditioning. As we move into the shorter, colder, darker days of winter, it’s critical to get up and get moving, establish some regular exercise routines and reverse the effects of deconditioning.

Deconditioning explained

Exercise creates many changes in your body - your heart begins to pump blood more efficiently, your muscles use oxygen more efficiently, they contract in a more coordinated manner, and your body gets more efficient at turning food into fuel to name just a few. Deconditioning is the reversing of these changes. Exercise is a "use it or lose it" kind of thing, and deconditioning is the process by which we "lose it."

How long does it take to decondition?

As with most things related to a system as complex as the human body, it depends. According to the ACSM, two weeks without exercise can lead to significant loss of cardiovascular fitness. Two to eight months of detraining can erase virtually all of your gains. As you detrain, cardiovascular fitness tends to decline first, with muscle strength declining later.

Other factors are your age and your exercise history. If you're younger, you'll probably lose fitness at a slower rate than someone older. If you've been consistently exercising for a long time, or at a high intensity, your losses will probably be slower than for someone who just started.

Reversing the losses

If you're just undergoing a period of increased time commitments at work or with family, using a shortened exercise routine can help minimize your losses. Even one session a week will help you keep most of what you've gained. Other options are to use shorter but more intense interval training sessions, or breaking up your activity into multiple short chunks during the day. If your layoff was longer, it may take just as long to retrain as it did to make the gains initially.

If you're having those aches and pains due to inactivity or need help designing a safe program to either maintain your fitness or gain it back after a layoff, your physical therapist can help. Injury and illness are other common reasons for detraining. Your PT can not only help you recover faster, but they can also find activities to maintain your fitness while safely working around an injury or illness.

Start reconditioning today by contacting the highly skilled physical therapists at Compass Physical Therapy.

Adapted from the August 2020 Private Practice Section, APTA

Are you a candidate for physical therapy?

Physical therapists, and the licensed physical therapist assistants (PTAs) they may team with, provide care across the lifespan to anyone of any ability. They diagnose musculoskeletal conditions and create personalized treatment plans that help you:

• improve mobility and function

• manage pain and other chronic conditions

• recover from injury and surgery

• potentially avoid pain medications and surgery

• prevent future injury and chronic disease

Click the image to discover more benefits of physical therapy

In most cases in Oregon, you can schedule an appointment for a PT evaluation without a physician's referral. Our compassionate team is here to answer your questions and help you decide if PT is right for you.

High Standards & Quality Care

Today’s PT graduates earn a doctor of physical therapy degree (DPT) and have the most comprehensive training in musculoskeletal conditions of any profession. Physical Therapist Assistants also have extensive education in PT and are licensed to carry out all aspects of PT treatment programs. They are held to the same continuing education requirements for licensure as a physical therapist and always work collaboratively and under the supervision of the PT.

Nancy Hartung, BS, PTA, feels honored to have been serving the Bend community for more than 25 years

We are grateful to have one of the most qualified PTAs in Central Oregon here at Compass Physical Therapy. Nancy Hartung, BS, PTA, has her associate degree in physical therapy and a B.S. degree in Therapeutic Recreation and certification in Gerontology from the University of Oregon. She has completed more than 30 years of continuing education requirements and has worked in a variety of physical therapy settings.

Click here to learn more about the highly skilled therapists at CompassPT and the many ways they can help you live your best life. 

Compass Crew Highlight:

Meet Tom Pietrowski

Lead therapist and co-owner of CompassPT, Tom has seen almost everything. With more than 30 years of PT experience, he has a vast array of knowledge and manual/exercise techniques to help people achieve optimal health. He loves educating his patients about their challenges and how to overcome them. His specialty is puzzling out even the toughest cases.

“Six years of searching for answers for chronic leg pain and Tom figured it out,” says a recent CompassPT patient. “Now I have my life back. So grateful for Compass Physical Therapy.”

Tom and his wife opened CompassPT because they wanted to create an environment that continues to put patients first, building a team that truly strives to treat every person as they would want a family member to be treated. When he’s not at work, you can find him curling at the Pavilion, biking, Nordic skiing and taking advantage of all that Central Oregon has to offer his family. Click here to learn more about Tom and the CompassPT Crew

Balance-Learn-Thrive!

Compass Physical Therapy
introduces our new E-newsletter

Connection and education are critical as the pandemic continues to influence our world. While our primary focus remains quality one-on-one care, we at CompassPT recognize there is a greater need that reaches beyond our building at 7th Street. This is why we’ve stretched ourselves, hired more staff, and jumped further into the world of technology. Not because we want to be more noise in your world, but because we hope to be a resource to keep you moving towards health and well-being. Whether you’re currently coming in for treatment, are limited by social distancing or are doing great physically and mentally, we hope you will find something of interest and encouragement here. Visit our blog weekly for more articles on getting and staying well or follow us on Facebook and Instagram.

Not a patient? Subscribe to our E-newsletter here

“Change happens through movement and movement heals.”—Joseph Pilates

CompassPT Crew is ready for National Physical Therapy Month! Are you?

Here are several ways you can help us celebrate National PT Month:

• Check your Movement Vital Signs

• Explore about the many benefits of physical therapy

• Check your email for our October E-newsletter

• Tell a friend or family member about PT with website or E-newsletter

• Like us on Facebook and Instagram

• Help us fight Medicare’s 9% reimbursement cut for 2021

• Contact us with your pain and movement questions

It’s a great day to get moving Central Oregon!